Week 13 Summary |
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Notes for this week |
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Day 1 |
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| Grilled Marinated Chicken | Slow Simmered Green Beans | |
Day 2 |
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| Barley Lentil Soup | Green Salad | |
Day 3 |
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| Burrito Casserole | Veggie Sticks with Dip | |
Day 4 |
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| Mediterranean Chicken and Pasta | Spinach Salad | |
Day 5 |
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| Mushroom Salisbury Steak | Mashed Potatoes | Steamed Broccoli |
🗓️ Day 1
- Grilled Marinated Chicken
- Slow Simmered Green Beans
Marinated Grilled Chicken
Bulk cooking chicken saves time on busy nights when you need to get dinner on the table in a hurry, and using grilled marinated chicken adds a depth of flavor not found in baked or sautéed chicken when you add it to recipes.
Ingredients
- 4 pounds boneless skinless chicken breasts
- ½ cup red wine vinegar
- 1 cup soy sauce or tamari
- ½ cup vegetable oil
- 2 teaspoons oregano
- 1 teaspoon basil
- 1 teaspoon garlic salt or Adobo
- ½ teaspoon pepper
Instructions
- Place marinade with chicken in a marinating container and marinate overnight.
- Grill chicken until it reaches 160° at the thickest part, or until white all the way through and juices run clear. If you do not have a grill, you can bake the chicken in the oven.
- Serve 1 portion of the chicken for dinner and chop and freeze the rest for use in soups, casseroles, and stove top meals.
Notes
Prep time includes the time spent chopping and bagging the extra chicken for the freezer.
Gluten-free: If you need this recipe to be gluten-free, be sure to use tamari (which is naturally gluten-free) or a gluten-free soy sauce.
Nutrition per serving
Serving: 4 oz.Calories: 165 calCarbohydrates: 1 gProtein: 25 gFat: 6 gSodium: 610 mgFiber: 1 gSugar: 1 g
Marinated Grilled Chicken Permalink
Slow Simmered Green Beans
Make the most of canned green beans by slow-simmering them in butter.
Ingredients
- 38 ounces Blue Lake green beans, canned
- 4 tablespoons butter
Instructions
- Place undrained green beans into a pot and add the butter.
- Heat to a simmer, then reduce to low and cook for about 4 hours, adding water if necessary.
Nutrition per serving
Calories: 123 calCarbohydrates: 13 gProtein: 3 gFat: 8 gSodium: 77 mgFiber: 5 gSugar: 6 g
Slow Simmered Green Beans Permalink
🗓️ Day 2
- Barley Lentil Soup
- Green Salad
Barley Lentil Soup
This hearty legume soup with fresh vegetables is a comforting and delicious cool weather meal.
Ingredients
- 8 sun-dried tomatoes, rehydrated, drained, and chopped
- 3 tablespoon olive oil
- 2 onions, chopped
- 4 garlic cloves, minced
- 3 carrots, sliced
- 4 celery stalks, sliced
- 1 red bell pepper, chopped
- 2 teaspoon dried basil
- 1 teaspoon oregano, dried and crumbled
- 70 oz. vegetable broth, plus more for thinning as desired
- 28 oz. can whole tomatoes
- 2 tablespoon tomato paste
- 1 cup pearl barley
- 1 cup dried lentils
- salt and pepper to taste
Instructions
- Heat oil in a large Dutch oven over medium high heat. Add onions and sauté until translucent.
- Add next 7 ingredients and cook until bell pepper just softens (about 6 minutes).
- Mix in the broth, tomatoes and tomato paste. Bring to a boil, stir in barley and lentils.
- Reduce heat and simmer until barley and lentils are tender, stirring occasionally, about 1 ½ hours.
- Thin soup to desired consistency with additional broth, and season with salt and pepper before serving.
Nutrition per serving
Serving: 1 BowlCalories: 290 calCarbohydrates: 46 gProtein: 14 gFat: 7 gSodium: 1125 mgFiber: 14 gSugar: 7 g
Barley Lentil Soup Permalink
🗓️ Day 3
- Burrito Casserole
- Veggie Sticks with Dip
Easy Frozen Burrito Casserole
This yummy Tex-Mex frozen burrito casserole recipe starts with frozen burritos and is topped with a delicious creamy sauce and melted cheddar cheese. This burrito hack doesn't just taste better - it will actually become a family favorite!
Equipment
Aluminum foil
Baking dish 9" x 12"
Mixing bowl medium
Ingredients
- 1 package frozen bean burritos, 8 count (32 ounces)
- 10.5 ounces condensed cream of mushroom soup
- 5 ounces milk, about ½ soup can
- 4 ounces can diced green chilies, drained
- 2 cups shredded cheddar cheese
- Nonstick cooking spray
Instructions
- Spray a 9 x 13 inch baking dish with nonstick cooking spray. Place frozen burritos in the baking dish.
- Combine soup, milk, and green chilies, mix well and then pour over the burritos.
- Top burritos and soup mixture with cheese.
- Cover dish with aluminum foil and seal edges.
- Bake at 375°F for 35-40 minutes or until heated though and cheese is melted.
Notes
Substitute any kind of burritos that you think would be good, and feel free to change the flavor of the cream soup (cream of chicken with chicken enchiladas, for example).
Nutrition per serving
Serving: 1 burritoCalories: 362 calCarbohydrates: 39 gProtein: 16 gFat: 15 gSodium: 743 mgFiber: 3 gSugar: 1 gNet Carbohydrates: 4 g
Easy Frozen Burrito Casserole Permalink
🗓️ Day 4
- Mediterranean Chicken and Pasta
- Spinach Salad
Mediterranean Chicken with Pasta
Balsamic vinegar, feta cheese, and grilled chicken combine to create a perfect blend of flavors, and with grilled chicken from the freezer, it is a quick and delicious meal.
Ingredients
- 16 ounces shell or orecchiette pasta, cooked & rinsed
- 1 tablespoon light extra virgin olive oil
- ½ cup balsamic vinegar
- 14.5 ounce can diced tomatoes, drained
- 1 medium red bell pepper
- 1 medium onion
- 3 cups cooked chicken, cubed
- ¼ cup fresh basil, chopped (or 2-3 tsp. dried)
- salt and pepper to taste
- 4 ounces feta cheese, crumbled, plus extra for garnish
- ¼ cup shredded Parmesan cheese
Instructions
- Dice red pepper and onion; sauté in a tablespoon of oil.
- And chicken, tomatoes, and basil and mix well.
- In a bowl, combine cooked pasta and balsamic vinegar. Add to pan with chicken and vegetables.
- Season with salt and pepper then add feta and Parmesan cheeses.
- Toss well and serve immediately, garnishing with extra feta cheese.
Video
Notes
- Orecchiette pasta's hearty thickness is the perfect for this dish, but not all stores carry it. If you can't find it, pasta shells are the best substitution.
- This can be made vegetarian by omitting the chicken or using your favorite plant-based substitution.
Nutrition per serving
Serving: 1 bowlCalories: 528 calCarbohydrates: 67 gProtein: 33 gFat: 13 gSodium: 348 mgFiber: 4 gSugar: 9 g
Mediterranean Chicken with Pasta Permalink
🗓️ Day 5
- Mushroom Salisbury Steak
- Mashed Potatoes
- Steamed Broccoli
Mushroom Salisbury Steak
Fresh mushrooms and onions paired with cream of mushroom soup make Mushroom Salisbury Steak an easy stovetop meal with lots of flavor.
Ingredients
- 10.5 ounces condensed cream of mushroom soup, divided
- 1 pound ground beef
- ⅓ cup bread crumbs
- 1 egg, beaten
- ¼ cup onion, chopped
- 1-½ cups mushrooms, sliced
- ½ cup milk
- 1 tablespoon butter
Instructions
- In a bowl, mix ¼ cup of soup, ground beef, bread crumbs, egg, and onion.
- Shape into 4 patties.
- Brown mushrooms in butter in a skillet. When mushrooms are tender, remove from pan and set aside.
- In the same skillet, brown patties (if you are using lowfat beef, you may need to brown in vegetable oil). Drain and set aside when browned.
- Add mushrooms, remaining soup, and milk to skillet; return patties to skillet. Cover and simmer on low 20 minutes or until meat is cooked through.
Nutrition per serving
Serving: 1 pattyCalories: 308 calCarbohydrates: 14 gProtein: 32 gFat: 13 gSodium: 724 mgFiber: 1 gSugar: 3 g
Mushroom Salisbury Steak Permalink
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